TUTORIAL SUNDAY – Backflip/Backtuck -> Swipe left
Although the backflip is often accompanied with fear, since there is a certain undeniable risk to it, it is one of the easiest flips to learn. Make sure to master all of these steps safely & slowly and rely on skilled spotters.
Ex.1: TAKEOFF (TO). Do a counter-movement-jump (CMJ) and focus on not squatting too deep & maintaining an almost upright upper body position. Enhance your jump by means of a dynamic arm swing (+10-15% jump height). Jump UP, not BACK!
Ex.2: ROTATION (ROT). Lie flat on your back. Tense your abs, imitate your arm swing & quickly flex your knee and hip joints (shoulders stay on the ground). Bring your knees OUTSIDE of your shoulders (wide tuck = faster rotation) and grab your shins. Rolling back = successful initiation of a backwards rotation.
Ex.3: TO. Start in a hip-width stance & do a CMJ onto a (high) plateau. Though you have to jump back a little bit, focus on HEIGHT. Land on your back in a C+ position (arms overhead, tense abs). Ex.4: TO + ROT. Combine 2+3. Do a CMJ and initiate the rotation at the top dead center. Make sure to slowly progress the speed of the rotation & land on your upper back (NOT neck!) and briefly stay in the tuck position.
Ex.4: ROT + LANDING. Sit on an obstacle and roll back. Try to spot the landing and preactivate the muscles in your legs & core. Progress the speed of rotation!
Ex.5: ROT + LANDING. Lie on a high plateau on your back (arms overhead). 1-2 spotter/s fixate/s your shoulder/s while you roll down backwards. Spot the landing and innervate your legs & core.
SPOTTING: Tie two relatively broad straps together and adjust two pairs around your waist.
Ex.6: Two spotters reach through the loop, turn their wrist and grab the strap with the hand close to the athlete. As the athlete takes off, they fixate this arm to keep the center of mass high & stable. The free arm reaches to the hollow of the knee & accelerates the rotation. You can do this from a small plateau onto a crash mat too!
Ex.7: Backflip with one/two spotters. One arm fixates the lower back while the other arm supports the rotation.
Questions/ need advice? Let us know in the comments!🙂